35 min tempo run. I do a light warm up at the beginning and then stretch a little before running.
TEMPO: A tempo run is a continuous run with a buildup in the middle to near race pace. A tempo run of 30 to 40 minutes would begin with 10-15 minutes easy running, build to 10-20 minutes near the middle, then 5-10 minutes easy toward the end. The pace buildup should be gradual, not sudden, with peak speed coming about two-thirds into the workout and only for a few minutes. You can do tempo runs almost anywhere: on the road, on trails or even on a track.
WARM-UP & STRETCH: Also important as part of the warm-up is stretching. Don't overlook it--particularly on days when you plan to run fast.
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